11/23/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

90 Sec – Bike or Row

2 Rounds

10 Bird Dogs

10 Quadruped Extension Rotation

30 Sec Ring Plank

3x25ft shuffle run

Accessory Work

Metcon (No Measure)

3 Rounds (NFT):

Dual DB RDL 3×8

Dual DB Prone Row 3×12

Rev Crunch with Band 3×20

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

500m Row (250m each)

20 Deadlits

30 Russian KBS

40 Ab Mat Sit Ups

Categories: Wod

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